- Beginner
Marathon - Intermediate Marathon
- Beginner
1/2 Marathon - Intermediate 1/2 Marathon
- Beginner
10k - Intermediate 10K
- Beginner
5K - Intermediate 5K
- Walking
Workbook
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The Beginner 24-week Marathon Program is for anyone who:
• Can comfortably run a 10K*
The 24 weeks are divided into 5 main phases
• Phase I - Form (8 weeks): Learn the Chi Running form Each week includes workout descriptions, rest day tips and a lesson on the Chi Running Form, which should be learned from the 2009 Edition of the Chi Running book or DVD, or from an Instructor. There are four workouts per week, each with detailed descriptions of the workout time and style, plus the Chi Running Focuses you should practice during each run. Six Appendices: A. Chi Running Focuses B. CHiRunning Workout Descriptions C. Vision, Goals and Assessments D. Determine your Cadence/Use a Metronome E. Heart Rate Training F. Pace Chart
What you'll need to support your training
Chi Running Book/DVD/Instruction
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The Intermediate 20-week Marathon Program is for anyone who:
• Can run 10K & has run the marathon distance previously* • Is new to Chi Running or wants to practice the Chi Running technique • Is willing and able to train 5 days per week • Wants to improve marathon performance & reduce recovery time, meet a specific time goal, or run with greater ease & enjoyment • Wants to run pain and injury-free** • Wants to recover quickly & stay physically active for a lifetime *If you can't run the 10K distance comfortably, we highly recommend running a half marathon as your first event. If you've not run a marathon, use the Beginner Marathon Program to complete the marathon distance your first time. **If you currently have an injury that prevents you from running comfortably, we recommend the Beginner Marathon Program. Read testimonials from successful ChiRunners.
The 20 weeks are divided into 5 main phases
• Phase I - Form (6 weeks): Learn the Chi Running form Each week includes workout descriptions, rest day tips and a lesson on the Chi Running Form, which should be learned from the 2009 Edition of the Chi Running book or DVD, or from an Instructor. There are five workouts per week, each with detailed descriptions of the workout time and style, plus the Chi Running Focuses you should practice during each run. Six Appendices: A. Chi Running Focuses B. Chi Running Workout Descriptions C. Vision, Goals and Assessments D. Determine your Cadence/Use a Metronome E. Heart Rate Training F. Pace Chart
What you'll need to support your training
Chi Running Book/DVD/Instruction
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The Beginner 16-week Half Marathon Program is for anyone who:
• Can comfortably run or run/walk a 5K and have a BMI of less than 30* • Is willing and able to train at least 4 days per week • Is a beginning runner wishing to increase distance • Is new to Chi Running, or wish to increase your knowledge of Chi Running • Is a beginning runner, graduating from a walking or run/walk program • Wants to run pain and injury-free *If you are not yet able to run or run/walk a 5K, we highly recommend beginning with our Chi Walking 8-week Guide to a 5K, then using this program to complete the half marathon distance. Read testimonials from successful ChiRunners.
The 16 weeks are divided into 5 main phases
• Phase I - Form (8 weeks): Learn the Chi Running form • Phase II - Conditioning (5 weeks): Aerobic & cardiovascular conditioning • Phase III - Mastery (2 weeks): Practice race-specific terrain and conditions • Phase IV - Taper Time (1 week): Reduce mileage, maintain conditioning • Phase V - Race Day: Readiness guidelines and suggestions • Phase VI - Rest and Renewal (1 week): Suggested recovery and renewal Weekly Workouts Each week includes workout descriptions, rest day tips and a lesson on the Chi Running Form, which should be learned from the 2009 Edition of the Chi Running book or DVD, or from an Instructor. There are four workouts per week, each with detailed descriptions of the workout time and style, plus the Chi Running Focuses you should practice during each run. Six Appendices: A. Chi Running Focuses B. Chi Running Workout Descriptions C. Vision, Goals and Assessments D. Determine your Cadence/Use a Metronome E. Heart Rate Training F. Pace Chart
What you'll need to support your training
Chi Running Book/DVD/Instruction
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The Intermediate 12-week Half Marathon Program
is for anyone who is: • Able to comfortably run a 10K without stopping • An intermediate runner wishing to increase distance and possibly speed • Willing and able to train 5 days per week • A triathlete wishing to upgrade to a half Ironman • Interested in training for a more challenging half marathon event • New to Chi Running or wishes to increase their knowledge of Chi Running* *If you are already familiar with the Chi Running technique, can currently run 8 miles, and are wishing to upgrade your distance to a half marathon you can begin at Week 4 of this program. Read testimonials from successful ChiRunners.
The 12 weeks are divided into 5 main phases
• Phase I - Form (5 weeks): Learn the Chi Running form • Phase II - Conditioning (4 weeks): Aerobic & cardiovascular conditioning • Phase III - Mastery (2 weeks): Practice race-specific terrain and conditions • Phase IV - Taper Time (1 week): Reduce mileage, maintain conditioning • Phase V - Race Day: Readiness guidelines and suggestions • Phase VI - Rest and Renewal (2 weeks): Suggested recovery and renewal Weekly Workouts Each week includes workout descriptions, rest day tips and a lesson on the Chi Running Form, which should be learned from the 2009 Edition of the Chi Running book or DVD, or from an Instructor. There are four workouts per week, each with detailed descriptions of the workout time and style, plus the Chi Running Focuses you should practice during each run. Six Appendices: A. Chi Running Focuses B. Chi Running Workout Descriptions C. Vision, Goals and Assessments D. Determine your Cadence/Use a Metronome E. Heart Rate Training F. Pace Chart What you'll need to support your training
Chi Running Book/DVD/Instruction
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The Beginner 10-week 10K Program includes a Run/Walk program and a Run-only program • You want to run a 10K injury-free and finish
feeling fabulous • You want to run a 10K injury-free and finish
feeling fabulous*
The 10 weeks are divided into 5 main phases
• Phase I - Form (5 weeks): Learn the Chi Running form • Phase II - Conditioning (3 weeks): Aerobic & cardiovascular conditioning • Phase III - Race-specific Training (2 weeks): Practice race-specific terrain and conditions • Phase IV - Race Weekend: Readiness guidelines and suggestions • Phase V - Rest and Renewal (1 week): Suggested recovery and renewal Weekly Workouts Each week includes workout descriptions, rest day tips and a lesson on the Chi Running Form, which should be learned from the 2009 Edition of the Chi Running book or DVD, or from an Instructor. There are four workouts per week, each with detailed descriptions of the workout time and style, plus the Chi Running Focuses you should practice during each run. Six Appendices: A. Chi Running Focuses B. Chi Running Workout Descriptions C. Vision, Goals and Assessments D. Determine your Cadence/Use a Metronome E. Heart Rate Training F. Pace Chart
What you'll need to support your training
Chi Running Book/DVD/Instruction
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The Intermediate 8-week 10K program is for you if any of the following apply:
• You have run several 10K events The 8 weeks are divided into 4 main phases
• Phase I - Form (3 weeks): Learn the Chi Running form • Phase II - Conditioning (3 weeks): Aerobic & cardiovascular conditioning • Phase III - Mastery (2 weeks): Practice race-specific terrain and conditions • Phase IV - Race Weekend: Readiness guidelines and suggestions • Phase V - Rest and Renewal: Suggested recovery and renewal Weekly Workouts Each week includes workout descriptions, rest day tips and a lesson on the Chi Running Form, which should be learned from the 2009 Edition of the Chi Running book or DVD, or from an Instructor. There are four workouts per week, each with detailed descriptions of the workout time and style, plus the Chi Running Focuses you should practice during each run. Six Appendices: A. Chi Running Focuses B. Chi Running Workout Descriptions C. Vision, Goals and Assessments D. Determine your Cadence/Use a Metronome E. Heart Rate Training F. Pace Chart
What you'll need to support your training
Chi Running Book/DVD/Instruction
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The Beginner 8-week 5K program is for you if any of the following apply:
• You want to run a 5K injury-free and finish feeling fabulous The program is divided into 8 weeks, as follows:
• Week 1 - Posture • Week 2 - Engage Your Core • Week 3 - Lean • Week 4 - Lower Body • Week 5 - Upper Body • Week 6 - Upper Body/Lower Body working together • Week 7 - Pelvic Rotation • Week 8 - Relaxation in Motion Weekly Workouts Each week includes workout descriptions, rest day tips and a lesson on the Chi Running Form, which should be learned from the 2009 Edition of the Chi Running book or DVD, or from an Instructor. There are three to four workouts per week, each with detailed descriptions of the workout time and style, plus the Chi Running Focuses you should practice during each run. Six Appendices: A. Chi Running Focuses B. Chi Running Workout Descriptions C. Vision, Goals and Assessments D. Determine your Cadence/Use a Metronome E. Heart Rate Training F. Pace Chart
What you'll need to support your training
Chi Running Book/DVD/Instruction
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The Intermediate 6-week 5K program is for you if any of the following apply:
• You have run at least one 5K event The 6 weeks are divided into 3 main phases
• Phase I - Form (3 weeks): Learn the Chi Running form • Phase II - Conditioning and Mastery (3 weeks): Aerobic & cardiovascular conditioning, plus race-specific terrain and conditions • Phase III - Race Weekend: Readiness guidelines and suggestions • Phase IV - Rest and Renewal: Suggested recovery and renewal Weekly Workouts Each week includes workout descriptions, rest day tips and a lesson on the Chi Running Form, which should be learned from the 2009 Edition of the Chi Running book or DVD, or from an Instructor. There are four workouts per week, each with detailed descriptions of the workout time and style, plus the Chi Running Focuses you should practice during each run. Six Appendices: A. Chi Running Focuses B. Chi Running Workout Descriptions C. Vision, Goals and Assessments D. Determine your Cadence/Use a Metronome E. Heart Rate Training F. Pace Chart
What you'll need to support your training
Chi Running Book/DVD/Instruction
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The Chi Walking Workbook is for anyone who:
• Want to be able to walk a 5K The program is divided into 8 weeks, as follows:
• Week 1 - Let's Get Walking: Learn alignment & focus • Week 2 - Engage Your Core: Learn balance & Gradual Progress • Week 3 - Upper Body Forward: Learn posture & body scanning • Week 4 - Lower Body Fluidity: Learn to gather to your center • Week 5 - Upper Body Focuses: Learn to increase flexibility • Week 6 - Putting It All Together: Learn to control your breathing • Week 7 - New Terrain: Learn the ChiSkill "Non-Identification" • Week 8 - Upward Spiral of Chi: Learn consistency
What you'll need to support your training
Chi Walking Book/DVD/Instruction
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